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The Best Exercises To Sculpt The Shoulders Of Your Dreams, Trainer Says

Gear up for tank top season with this workout plan
FACT CHECKED BY Alexa Mellardo

One of the most popular body parts people like to train in gyms throughout the world are their shoulders. Having a nice of pair of delts can complete the coveted V-tapered shape in your upper body. When it comes to sculpting your shoulders, you'll want to prioritize lateral raises from different angles over shoulder pressing. Presses are great, but if you want to complete your shoulder development, raises should take priority.

Since shoulder pressing mostly develops the anterior (front) part, balance that out by targeting the lateral and posterior areas. This will also improve your shoulder health and posture.

When programming your shoulder workouts, it's key to use higher reps and shorter rest periods, because the delts are a smaller muscle group. They consist of mostly type 1 muscle fibers and will respond better to more volume and tension.

If you're looking to have an impressive set of shoulders to show off during tank top season, here's a solid workout to try. Perform each of the following exercises either one at a time or back-to-back in a giant circuit.

Related: These 6 Arm Moves Burn Fat Fast, Trainer Says

1

Dumbbell Lateral Raises

15 - db lateral raises
Tim Liu, C.S.C.S.

Grab a pair of dumbbells, and stand with your chest tall and your head slightly tilted back. Begin the motion by raising both dumbbells out to your side just right where your arms are parallel to the floor. Flex the sides of your shoulders at the top, then lower the weight under control. As you lower the dumbbells, maintain tension in your shoulders the entire time. Do 3 sets of 15 reps.

2

Chest Supported Rear Fly

Chest supported rear fly
Tim Liu, C.S.C.S.

Grab a pair of dumbbells, and position your chest on an incline bench. Begin the movement by pulling the dumbbells back towards your body, flexing the back of your shoulders at the end of the movement. Squeeze hard, then resist all the way down before performing another rep. Do 3 sets of 15 to 20 reps.

Related: The Best Full-Body Workout To Do With Resistance Bands, Trainer Says

3

Dumbbell Bus Drivers

Dumbbell Bus Driver
Tim Liu, C.S.C.S.

Begin the exercise by holding a dumbbell (or weight plate) out in front of you with your arms slightly bent. Keeping your core tight, turn the dumbbells back and forth, flexing your shoulders and maintaining tension there the entire time. One full turn back and forth counts as one rep, and you should complete all prescribed reps before taking a rest. Do 3 sets of 10 reps on each side.

4

Dumbbell Arnold Press

Arnold Press
Tim Liu, C.S.C.S.

Grab your dumbbells, and hold them up at shoulder-width height with your palms facing toward you. As you lift the dumbbells over your head, rotate your palms and elbows out away from you, and press the weight up in a smooth motion. Flex your shoulders at the top, then reverse the movement back to the starting position before performing another rep. Do 3 sets of 10 reps.

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Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more
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